Full Boat Pose is also referred to as Paripurna Navasana. It requires a great deal of strength along with flexibility and endurance of the body. When performing the pose, the performer should sit down on the yoga mat and pull in the legs .the upper legs are then grabbed on the back side below the knees. The upper body is tilted backward which enables the lower back to carry the weight. The entire upper back is aligned perpendicularly and the legs are slightly pulled so as to maintain the posture. The arms are then extended forward and parallel to the floor. The feet and legs are stretched together and the back should be straight. The stretching power is reduced without changing the position.
Both arms are then brought along the body parallel to the floor. Inhalation and exhalation are both done slowly at a time through the belly while maintaining the relaxation. There are many benefits of practicing this pose which are as follows: The pose helps in the improvement of the posture and stability, it improves balance, it strengthens core muscles, it stretches the spine and it takes part in the stimulation of prostate gland. Individuals, who experience some health conditions, should consult the physician. Such conditions include: Asthma, Diarrhea, insomnia, knee, shoulder and hip injury, low blood pressure, diabetes, chronic headaches, heart problems, pregnancy neck pain and back pain. Women who are in their menstruating cycle should avoid these pose. Shifting the body backward and resting comfortably on the tailbone allows the correct balance.